kszspin
04-27-2007, 06:19 PM
Hey, this is a profile that promotes base building in class. Great profile whether or not they wear monitors since you can apply RPE to all the increments up the ladder.
HR goes from 65% at the bottom of the ladder up to 80% at the top.
RPE for that is easy up to comfortably hard yet aerobic (at their aero ceiling).
The ladder is done 4X but it grows in duration, therefore gradually spending a little more time at the ceiling toward the end of each ladder.
Warm-up 6'30
Bring effort up to 65% by the last minute.
Ladder 1 - 6'
SF 2'- hang onto 65% here, feel as if you're holding back something, experience what this level of work feels like to your breathing and legs.
SF 1' - pick up cadence slightly to bring hr to 70%, still very comfortable, just compare this with the last level. (Make sure that appropriate resist. is here to support the increase in cad.)
SF 2'- resistance load some to give yourself a very strong flat, feel the breath get a little deeper, quads alot warmer, maintain a smooth stroke for 2'. HR to 75% here.
SC 1'- load resistance to bring you to a seated climb, bring hr to 80%, feel yourself getting stretched, note the breathing and leg effort. Next time up the ladder you get to be here longer.
Ladder 2- 8'
SF 1'- hr down to 65%
SF 2'- hr to 70 % through a little more cadence
SF 2'- hr to 75% through a little more resistance, maintain strong flat road cadence
SC 2'- hr to 80% adding resistance to get to a seated climb, hold a steady rhythm.
RWR 1'- continue to hold hr @ 80% with some out of the saddle work. Come back into the saddle if hr 80% or breathing aerobically cannot be maintained.
Ladder 3- 11'
SF 2'- hr down to 65%
SF 2'- hr up to 70% through cadence
SF 3'- hr up to 75%through some more resistance, hold strong flat
SC 3'- hr to 80% adding resistance to find a seated climb, steady rhythm
RWR 1'- continue to hold hr @ 80%, back in saddle if you cannot.
Ladder 4- 13'
SF 2'- hr down to 65%
SF 2'- hr up to 70% through cadence
SF 3'- hr to 75%, resistance load, hold a strong flat
SC 3'- hr to 80%, load R, seated climb
RWR 1'- keep hr @80%
SC 1'- hold 80% back in the saddle
STC 1'- resistance load before you stand (enough to keep your rhythm), maintain hr @ 80%, sit down if needed.
Playlist
As if you've never been away.....Ulrich Schnauss
Beautiful Day (Paul Oakenfold mix)...U2
Apache Rocks the bottom....Scooter
Running away...Stereo MCs
Black and White world...Lemon 8
Rock me....Run Lola Run ST
Club mix....Gypsy Kings
Da Riddim Griffin....Shinzuku Zulu
Girls get the bass....No Doubt/Bounty Killer
Behind Blue eyes....Limp Bizkit
Court and Spark....Duncan Sheik
HR goes from 65% at the bottom of the ladder up to 80% at the top.
RPE for that is easy up to comfortably hard yet aerobic (at their aero ceiling).
The ladder is done 4X but it grows in duration, therefore gradually spending a little more time at the ceiling toward the end of each ladder.
Warm-up 6'30
Bring effort up to 65% by the last minute.
Ladder 1 - 6'
SF 2'- hang onto 65% here, feel as if you're holding back something, experience what this level of work feels like to your breathing and legs.
SF 1' - pick up cadence slightly to bring hr to 70%, still very comfortable, just compare this with the last level. (Make sure that appropriate resist. is here to support the increase in cad.)
SF 2'- resistance load some to give yourself a very strong flat, feel the breath get a little deeper, quads alot warmer, maintain a smooth stroke for 2'. HR to 75% here.
SC 1'- load resistance to bring you to a seated climb, bring hr to 80%, feel yourself getting stretched, note the breathing and leg effort. Next time up the ladder you get to be here longer.
Ladder 2- 8'
SF 1'- hr down to 65%
SF 2'- hr to 70 % through a little more cadence
SF 2'- hr to 75% through a little more resistance, maintain strong flat road cadence
SC 2'- hr to 80% adding resistance to get to a seated climb, hold a steady rhythm.
RWR 1'- continue to hold hr @ 80% with some out of the saddle work. Come back into the saddle if hr 80% or breathing aerobically cannot be maintained.
Ladder 3- 11'
SF 2'- hr down to 65%
SF 2'- hr up to 70% through cadence
SF 3'- hr up to 75%through some more resistance, hold strong flat
SC 3'- hr to 80% adding resistance to find a seated climb, steady rhythm
RWR 1'- continue to hold hr @ 80%, back in saddle if you cannot.
Ladder 4- 13'
SF 2'- hr down to 65%
SF 2'- hr up to 70% through cadence
SF 3'- hr to 75%, resistance load, hold a strong flat
SC 3'- hr to 80%, load R, seated climb
RWR 1'- keep hr @80%
SC 1'- hold 80% back in the saddle
STC 1'- resistance load before you stand (enough to keep your rhythm), maintain hr @ 80%, sit down if needed.
Playlist
As if you've never been away.....Ulrich Schnauss
Beautiful Day (Paul Oakenfold mix)...U2
Apache Rocks the bottom....Scooter
Running away...Stereo MCs
Black and White world...Lemon 8
Rock me....Run Lola Run ST
Club mix....Gypsy Kings
Da Riddim Griffin....Shinzuku Zulu
Girls get the bass....No Doubt/Bounty Killer
Behind Blue eyes....Limp Bizkit
Court and Spark....Duncan Sheik